Ho ikoetlisa lihora tse 12 ho theola boima ba 'mele le molumo oa mesifa ho tsoa kanaleng ea youtube 1 Workout ka letsatsi

Ho ikoetlisa nako e telele? Ebe u boloka mananeo a rona a macha a ho theola boima ba 'mele le' mele oa molumo, kanale ea youtube 1 Ho ikoetlisa ka Letsatsi. Livideo tsena li tlatsetsa hantle bekeng ea hau ea thupelo mme e tla ba khetho e ntle ea ho chesa likhalori kamora matsatsi a phomolo "Saarow".

Khetho ea ho ikoetlisa ka matla

Tlhahlobisong ena re fana ka hora e matla ea koetliso ea nako e etselitsoeng ho chesa likhalori, mesifa ea molumo le ho felisa libaka tse nang le mathata matsohong, maotong le mpeng. Seteishene sa koetliso se fana ka boikoetliso ka boima ba 'mele oa hae bo tsamaeang ka mokhoa oa ho potoloha. Ka kakaretso, tlhahlobo e fana ka maikutlo Ho ikoetlisa ka matla 'me Boikoetliso bo tlase ba 3.

Mananeo a likarolo:

• Nako ea koetliso ke metsotso e 55-90
• Ho potoloha molao-motheo oa karohano
• Kenyelletsa boikoetliso ba ho fofa le ho fepa mafura le ho felisa libaka tse nang le mathata
• Ha e le hantle, boikoetliso bo etsoa ka boima ba 'mele oa hae, empa ka linako tse ling o tla hloka li-dumbbells
• Lifiliming tsohle u emetse boikoetliso bo ts'oanang
• Litlelase li loketse boemo ba thupelo kaholimo ho karolelano

O ka etsa boikoetliso ba letoto lena makhetlo a 1-2 ka beke ha o na le nako mananeong a makhutšoane joalo. Kapa ho etsa mananeo matsatsing ao ha o hloka ho chesoa haholo ha likhalori (mohlala, kamora matsatsi a phomolo kapa kamora khefu e telele). Ha ho kgothaletswe ho etsa koetliso e matla joalo ho feta makhetlo a 3-4 ka beke.

1.HIIT Cardio Workout (metsotso e 60)

Koetliso ena e matla ea cardio e na le mekhahlelo e meraro. Boikoetliso bo etsoa ka nako ea karohano (metsotsoana e 30 e sebetsa / metsotsoana e 10 e phomotse). Thepa ha e hlokehe.

Sebopeho sa koetliso:

• Potoloho e le 1 (boapeelo bo felletseng ba 'mele): li-squats tse nang le ho qhomela ka ntle, ho cheka libere, pushup + ntja e theohelang, ho sotha, ho sotha ka morao. Round 4 e phetiloe selikalikoe.

• Round 2 (liatleletiki li tsamaea): qhomela burpee ea 180 degree, khutla morao, o tlolela terateng le Boxing. Round 3 e pheta ho pota.

• Boemo ba 3 (cardio, ho chesa mafura): o matha ka ho phahamisa mangole a hae, skater, bolo ea maoto, ho matha ka ho otloloha, skier e tlolela Jack. Round 4 e phetiloe selikalikoe.

2. Kakaretso ea boithapollo ba 'mele (metsotso e 60)

Koetliso ena e na le mekoloko e 4 ea libaka tse nang le mathata (holimo, tlase, KOR), e phethelang pelo e matla. Boikoetliso bakeng sa matsoho o tla hloka dumbbell.

Sebopeho sa koetliso:

• 1 ho potoloha bakeng sa maoto (maoto a 'molai): li-squats, squats tse qhomang le borokho, mapheo. Potoloho e phetoa ka makhetlo a mararo.

• Kakaretso ea 2 bakeng sa matsoho (matsoho a toner): khatiso ea benche ea dumbbell bakeng sa mahetla, pushups, ho khutlisa pushups setulong, marapo a morao, ho phahamisa li-biceps. Potoloho e phetoa ka makhetlo a mararo.

• 3 ho potoloha bakeng sa Cora (mosebetsi oa mantlha): ho itahlela ka lepolankeng, Baesekele, ho phahamisa maoto, ho khutlisa likokonyana. Potoloho e phetoa ka makhetlo a mararo.

• Round 4 cardio (mophelisi oa mafura a pelo): a matha a phahamisitse mangole a hae a phahameng, burpee + a hula mangole sefubeng ka lepolanka, a tlolela Jack, skater. Potoloho e phetoa ka makhetlo a mararo.

3. Khalori e Chesang 'Mele o Mosebetsing (metsotso e 55)

Ketsahalong ena ea boithapollo u tla ba le mehato e 5 ea boikoetliso ka metsotso e 10, u fapanyetsana boikoetliso ba 2-3: boitlhakiso ba pelo le boikoetliso ba mosifa. Thepa ha e hlokehe.

Sebopeho sa koetliso:

• Nako e le 'ngoe bakeng sa ho chesa mafura (' molai ea mafura): ho qhekella squat + ho tlola, ho tlolela ka marapo. Potoloho e phetoa ka makhetlo a 7.

• 'Mele o felletseng oa 2 (fan e pota-potileng): lunge morao + hula lengole sefubeng, u tsamaee u ee bareng, tlola likhato tse 180. Potoloho e phetoa ka makhetlo a mararo.

• Likarolo tse 3 tsa 'mele o ka tlase (fan e tlase): sumo squat, skater, e khahliloe ke boralitaba, likhahla tse hulang ka thata. Potoloho e phetoa ka makhetlo a mararo.

• Likarolo tse 4 tsa libaka tse nang le mathata ka mahlakoreng (lehlakoreng la toning): Baesekele, lehlakore lunge, leoto le fetohela ka lehlakoreng la mesifa ea oblique. Potoloho e phetoa ka makhetlo a mararo.

• 5 ho potoloha bakeng sa mpa (killer abs): thapo e tlohelang, ho sotha, ho phahamisa leoto bakeng sa abs e tlase. Potoloho e phetoa makhetlo a mahlano.

4. Ho ikoetlisa ka botlalo ka 'mele (metsotso e 60)

Ketsahalong ena u tla fumana mekhahlelo e 'maloa bakeng sa libaka tse nang le mathata ka' ngoe: potoloho ea pele le ea bobeli bakeng sa maoto le marao (cardio + matla), potoloho ea boraro ea matsoho, mahetla le sefuba, mpa ea makhapetla a bone le makhapetla . Potoloho ka 'ngoe e phetoa makhetlo a' maloa. Ho potoloha, o tla hloka dumbbell.

Sebopeho sa koetliso:

• 1 ho potoloha (maoto a 'molai): ho qhekella, ho qhoqha, ho qhekella + ho tlola, sumo squat, sumo squat ho tlola le bolo ea maoto e matha. Potoloho e phetoa makhetlo a mahlano.

• Round 2 (maoto a 'molai): pele lunge, lehlakoreng lunge, diagonal lunge, burpee + tlola mapheo, borokho, ho phahamisa leoto maotong 'ohle bakeng sa marako, ho koeteloa ha leoto ho tse' ne ho leba ntlheng ea borokho bo emeng ka leoto le phahamisitsoeng. Potoloho e phetoa makhetlo a mahlano.

• 3 ho pota (matsoho a bolaeang): Push-UPS, ho phahamisa li-dumbbells bakeng sa li-biceps, ho sutumetsa UPS ho setulo, tobetsa konopo ea benche bakeng sa mahetla. Potoloho e phetoa ka makhetlo a mararo.

• 4 ho pota (abs killer): mochini oa khatiso oa crease, mochini oa ho kuta moriri, ho phahama ha noka lehlakoreng le ka lehlakoreng, ho sotha ka lehare kahare. Potoloho e phetoa ka makhetlo a mararo.

5. 1000 Calorie HIIT Workout No Equipment (metsotso e 80)

Ena ke nako e matla ea ho ikoetlisa ea li-calories tse 1000. U tla fumana mekhahlelo e 5 ea boikoetliso, potoloho ka 'ngoe e fana ka maikutlo a ho tsepamisa maikutlo ho karolo e itseng ea' mele ebe e phetoa ka mekhahlelo e mene.

Sebopeho sa koetliso:

• Round 1 (tsepamisa maikutlo maotong): ho koeteloa ha leoto la squat +, skier, matsoapo ho ea maotong, ho tlolela likhato tse 180.

• Round 2 (tsepamisa maikutlo maotong): lunge back + leoto phahamisa, burpee + qhomela matšoafo, mapheo a pele, a matha ka ho phahamisa mangole.

• Likarolo tse 3 (ka ho hatisa mpa): ho matha ka mokhoa o tshekaletseng, ho thellisa lehloeng, ho hula mangole ho ea sefubeng ka lepolanka, ho sotha ka lehare kahare.

• Likarolo tse 4 (ka ho hatisa mpa): rōlela ka morao, o tlolela terateng, baesekele, o sotha ka lehlakore.

• 5 ho pota (shebisisa matsoho): ropo e tlohelang, Push-UPS, Jacking e tlolelang, morao-rao push-UPS setulong.

6. Ho Koetlisa Mafura a HIIT (metsotso e 60)

Lenaneong lena o emetse likarolo tse latelang: cardio (metsotso e 10), mmele o tlase (metsotso e 20), mpa (metsotso e 10), mmele o kaholimo (metsotso e 20). Bakeng sa ho ikoetlisa u tla hloka li-dumbbells.

Sebopeho sa koetliso:

• 1 potoloho (cardio): mefuta e fapaneng ea ho tlola, ho matha ka potlako, podprugin, burpee. Boikoetliso bo bong le bo bong bo etsoa makhetlo a 1, bolelele ba metsotso e 10.

• 2 ho pota (maoto a toning): mapheo pele, ho tlatlapa maoto ka lehlakore, maoto a koeteloang ka lehlakore maotong ohle a maoto a mane maotong ohle, borokho, ho phahamisa maoto ka lehlakoreng, sumo-squat. Potoloho e phetoa makhetlo a mahlano.

• 3 ho pota (boikoetliso ba abs) Baesekele, e khothalelitsoe ke boralitaba, leoto la hoist le tlase abs, li-crunche tse khutlang, ho sotha marapo litsoeng tsa ka, ho sotha lehlakoreng la lesela, ho sotha setsoe sa lengole le ka lehlakoreng la hau, Superman. Potoloho e phetoa makhetlo a mahlano.

• 4 ho pota (matsoho a toning): Boxing, push-UPS, dumbbell bench bench bakeng sa mahetla, Boxing, pushup + ntja e theohelang, ho phahamisa li-dumbbells, ho tsamaea lepolanka, ho sutumetsa push-UPS setulong. Potoloho e phetoa makhetlo a mahlano.

7. Letsatsi kamora ho ikoetlisa bakeng sa ho ja lijo (metsotso e 60)

Koetliso e na le likarolo tse peli: boikoetliso ba metsotso ea 30 bakeng sa libaka tse nang le mathata + 30 cardio ea ho chesa mafura. U ka tsamaisa likarolo tseo ka bobeli hang kapa ua li arola ho fihlela hoseng le mantsiboea.

Sebopeho sa koetliso:

• Toning e felletseng ea 'mele (boikoetliso ba molumo oa mesifa): sumo squat, squat + leoto le koeteloa ka lehlakore, mats'oafo a kopaneng, a sekametse ka lehlakoreng le shebaneng le Push-UPS ho tloha setulong, pushups, Baesekele, borokho ba gluteal, maoto a koetelo ka lehlakoreng le leng le le leng.. Potoloho e phetoa ka makhetlo a mararo.

• Cardio chesa mafura (Cardio boitlhakiso): ho matha namhle zahlest, ho matha ka ho phahamisa mangole a hae holimo, ho qhomela le 'mele o retelehang, ho qhomela Jack, burpee, ho tlola ka marapo, skater, ho matha ho otloloha. Potoloho e phetoa ka makhetlo a mararo.

8. 1000 Calorie HIIT Fat Burning HIIT Workout (metsotso e 90)

Boikoetliso bona ba likhalori tse 1000 bo kenyelletsa mekhahlelo e meraro ea boikoetliso libakeng tse ikhethileng, e fetolang matla le pelo le mojaro ka boima ba 'mele oa hae. Thepa ha e hlokehe.

Sebopeho sa koetliso:

• Potoloho e le 'ngoe (maoto le mofeng toning + mafura a chesang pelo): potolohong ena, ho ikoetlisa le ho ikoetlisa ka tsela e fapaneng le serope le maraong. Potoloho e nka metsotso e 20.

• Kakaretso ea 2 (boikoetliso ba matsoho) potoloho ena e ne e kenyelletsa Boxing, pushups, reverse pushups, ho tsamaea ka strap. Potoloho e nka metsotso e 15.

• Ho potoloha ha 3 (a bataletse + abs mafura a pelo a chesa): lekhetlong lena, ho ikoetlisa le ho ikoetlisa ka mpeng bakeng sa mpa fatše. Potoloho e nka metsotso e 30.

9.Ho ikoetlisa ha Cardio HIIT + Leqaqaqailong, Abs (metsotso e 60)

Thutong ena ea nako, litlhahlobo tsa toning bakeng sa libaka tse nang le mathata li fapana le ho ikoetlisa ha pelo. Karolo ea bohlokoa ea boikoetliso e mokatong, ho hatisoa lirope, maraong le mpeng.

Sebopeho sa koetliso:

• 1 potoloho (boikoetliso ba Cardio): U tla qala ho ikoetlisa ka ho ikoetlisa ka matla bakeng sa ho chesa likhalori le ho matlafatsa metabolism. Potoloho e nka metsotso e 7.

• Round 2 (boikoetliso ba lirope le marao): joale o tla ikoetlisa bakeng sa lirope le likoti, ho kenyelletsa le plyometric ka tlhaho. Potoloho e nka metsotso e 30.

• 3 ho pota (boikoetliso ba mokokotlo oa mekoallo): koetliso e phethetsoeng le ho chesa mafura uprajneniyami ho bohola. Potoloho e nka metsotso e 15.

Kameho e tlase ea boikoetliso

1. 700 Calorie Burn Low Impact HIIT Workout (metsotso e 90)

Ke boikoetliso bo tlase ba tšebetso bo loketseng ba sa sebeliseng moroalo o boima. U emetse lihora tse 1.5 tsa boikoetliso bo sebetsang ntle le ho tlola. Lenaneo le na le mekhahlelo e meraro, o ka khetha likarolo tse khahlisang feela, haeba ho se na nako ea ho nka lihora tse 1.5. Ho potoloha, o tla hloka dumbbell.

Sebopeho sa koetliso:

• Nako e le 'ngoe bakeng sa maoto (maoto le boikoetliso ba liton): e raha ka lehlakoreng, li-squats tse fapaneng le mats'oafo, maoto a phahamisa a rapame lehlakoreng la hau le mefuta eohle ea marokho a mane. Potoloho e phetoa makhetlo a mabeli, nako eohle ea ho potoloha metsotso e ka bang 2.

• Kakaretso ea 2 bakeng sa matsoho (ho ikoetlisa ka matsoho): ho ikoetlisa ka li-dumbbells, ho ikoetlisa ka bohale, Boxing, ho ikoetlisa ka maqhama, push-UPS. Potoloho e phetoa makhetlo a mabeli, nako eohle ea ho potoloha metsotso e ka bang 2.

• Likarolo tse 3 ho ea mpeng (ho ikoetlisa ka sephara): mefuta e fapaneng ya boitlhakiso bakeng sa Cora e emeng fatše, ka marapo. Potoloho e phetoa makhetlo a mabeli, nako eohle ea ho potoloha metsotso e ka bang 2.

2.Mosebetsi oa Low Impact Cardio le Toning Workout (metsotso e 75)

Boikoetliso bona bo tlase, ha bo na khatello ea kelello mangoleng. Ketsahalo e khutsitse hantle, e fana ka boikoetliso bo fapaneng bakeng sa libaka tse nang le mathata. Karolo ea bohlokoa ea koetliso e etsahala fatše. Ha ho na mapheo le li-squats, ka hona ho bolokehile bakeng sa manonyeletso.

Sebopeho sa koetliso:

• 1 potoloho ('molai ea hapiloeng): borokho, e emeng ka maoto borokho bo phahamisang maoto maotong 'ohle a maoto a robetse ka lehlakore. Potoloho e phetoa ho potoloha ea 4, ho potoloha ho nka metsotso e 20.

• Kakaretso ea 2 (toner ea matsoho): ho tsamaea ka marapo hodimo le tlase, tjhetjhisa push-UPS chair push-UPS. Potoloho e phetoa ka mekhahlelo e meraro, nako eohle ea potoloho e ka bang metsotso e 3.

• 3 ho pota (ho chesa mafura a tlase): ho tsamaea ka bareng + ho sutumelletsa-UPS, Superman, lepolanka le lehlakoreng, ho sotha ka lehare, leoto le phahamisa ka lepolanka le ka morao, ho phahamisa maoto o robetse ka mokokotlo. Potoloho e phetoa ho potoloha ea 4, ho potoloha ho nka metsotso e 20.

3. Tloaelo ea ho ikoetlisa e nang le tšusumetso e tlase (metsotso e 55)

Ho ikoetliseng hona ha ho na boikoetliso bo matla ba pelo, ke boikoetliso feela ba molumo oa mesifa. Lenaneo le arotsoe likarolo tse 3 ho latela libaka tse nang le mathata.

Sebopeho sa koetliso:

• 1 ho pota (maoto a toning): marapo, li-squats, maoto, ho phahamisa maoto le marokho bakeng sa letheka le maraong. Potoloho e nka metsotso e 20.

• 2 ho pota (ho ikoetlisa ka sephara): e kenyelletsa boikoetliso ba mpa le makhapetla, haholo-holo fatše. Potoloho e nka metsotso e 10.

• Makhetlo a mararo (boikoetliso ba matsoho): boikoetliso bakeng sa matsoho a nang le li-dumbbells le ho theola boima ba 'mele. Potoloho e nka metsotso e 15.